Getting Back Into Running: Week Nine

Alright week nine is almost complete. Feeling really good about the miles and even though there is still some lingering pain, I have found good ways to deal with it. I have missed some days but have found a way to make the miles up. With the winter slowly starting to creep away, it’s been really nice to get outside for some longer runs. With the weather getting better people are going to start getting back into their running routine.

DCIM100GOPRO

How to get back into running? C’mon we all have had those weeks or months were life, or laziness, creeped up and finding time to run became a little harder to do. You put it off once, twice, and then all of a sudden your running shoes have a little dust on them. Well here are some thoughts on how to get back into the routine of running.

First hurdle is the mental game. Make sure that you set reasonable goals for yourself from the beginning. Sure you were able to bust out 7 miles on a warm evening but now you have to ease yourself back into the run.

  • Start by keeping track of your time rather than the miles
  • Set achievable goals for yourself
  • Be prepared to be a little slower and a little sorer

Second hurdle is the physical game. There will be aches and pains in places that you didn’t know existed. Make sure that you are aware of them and treat them accordingly so that injury does not happen.

  • Get Up! Warm Up! Get Going! Do not forget to warm your body and muscles up before a run
  • Stretch after your workouts to better heal soreness
  • Don’t forget your protein for recovery

Third hurdle is the equipment game. Having the right shoes and clothing can make any run that much more enjoyable.

  • Get a new pair of shoes every 400 miles. 200 – 300 miles if you have really low support or minimalist type of shoes
  • Don’t be fooled by one warm day. Make sure you have the right clothing on for when the temperature is still low in the mornings and at night
  • Turn your lights on! Make sure you are will let during dark morning or night runs. I use LightSpur from Nathan which work great!

Most importantly, sign up for a race! There is nothing like a little motivation to train for a Spring race. It will force you to get up and train. I am running the Get In Gear Half-Marathon at the end of April and have all the motivation I need to get running. I also use BibRave which is an awesome site that can help you find a race that will work for you. It is easy to use and there are helpful reviews and information.

With that I invite you to get back into running!

KEEP THE RUN ON
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Treadmill Tips: Week Two

I have successfully completed my first 10 days of my 1000 mile year. In the past 10 days I have already begun to experience some road blocks, well more like speed bumps, along the way. First one is being the fact that I have to run every single day. There is no escape or excuse of being tired or not having the time. The next bump is timing. One particular event was when I didn’t run in the morning, thinking I would have all the time in the world to do it at night and I ended up staying out until 11:30pm. So here I am, heading down to the gym of my apartment at 11:50 pm to do my 3 miles. The last bump, and this is a major one, is getting used to running everyday on the treadmill.Running

Any runner will tell you that running on the treadmill is way different from running freely.
Some things that I learned so far are timing, form and injury. When you run outside or on a track or on a trail, you never have to worry about someone using the up your space.
With a treadmill you don’t have the luxury of just going out for a run. You have to time your runs so that there is an available treadmill for you to use. Whether you know it or not, your form changes when running on the treadmill. When I noticed that I had to force myself to run with my regular form. Last thing I learned from running on the treadmill is injury and soreness. Injuries can occur because of the hard surface, change in running form and malfunction of the treadmill. I was running at a 7:15 pace when the treadmill turned off unexpectedly. That was painful!

Here are 7 Tips For Treadmill Running:

Some are mine, some are referenced below.

  1. Warm-up: You shouldn’t just jump right into your workout on the treadmill. Make sure you get a 3-5min walk/run warm-up
  2. Standard Treadmill Protocol: A flat treadmill equates to a slight downhill for a typical outdoor run. Because of that the STP for running is a 1% incline. Make sure you apply the necessary incline to your run
  3. Know Your Pace: Most treadmills have a pace that is automatically calculated for you when you set your speed. Just in case, this might be a helpful breakdown
  • 4.0 mph = 15:00 minutes per mile
  • 4.5 mph = 13:20 minutes per mile
  • 5.0 mph = 12:00 minutes per mile
  • 5.5 mph = 10:55 minutes per mile
  • 6.0 mph = 10:00 minutes per mile
  • 6.5 mph = 9:14 minutes per mile
  • 7.0 mph = 8:34 minutes per mile
  1. Running Form: Like I mentioned above, running form is usually affected during your treadmill run. Make user you have the right form by checking out these tips Running Form
  2. Push Yourself: Running on the treadmill typically relates to an easier workout. Especially if you are zoned in on a TV or a magazine. Make sure you avoid distractions and focus on pushing yourself through the workouts or try something new like high intensity intervals
  3. Speed Change: Remember to adjust and change your speed and incline as you run. Your outdoor runs will not have a constant elevation nor will the elements allow you to keep your exact speed. Adjust speed and incline to better mimic your outdoor runs
  4. Stretch: It is always important to stretch after running but it becomes crucial after the treadmill. Since it is a different type of running, you will get sore in new places. Make sure you stretch everything out after your run

#the1000in2016

References:

http://www.active.com/running/articles/5-tips-for-a-better-treadmill-workout?page=2
http://running.about.com/od/howtorun/tp/runningform.htm
http://www.runnersworld.com/start-running/running-and-walking-on-the-treadmill
http://running.about.com/od/treadmillrunning/ss/treadmillmistakes.htm#step8